Workouts week of 6.9
6.11 Push
Dips 3x15
Db Bench 5x10,10,8,8,5
Incline bench 5x10
Shoulder press superset side raise 5x12
Machine flies 3x10
6.12: Run
10k easy pace
6.12 Pull
Pull downs 5x20,12,10,10,30*(*drop set on last set to 30 total reps as heavy as possible)
Hammer strength row 5x10*(*drop set on last set to 30 total reps as heavy as possible)
Single arm rows 5x10 (lower lat focus) (triple drop set)
Back extension 4x20
Curls 5x12
6.13 Run
2 miles warm up
6x800m, 90 seconds walk rest
2 miles cool down
6.15 Long Run
14 miles any pace (2 hours minimum time on feet)